Banded Good Morning

Perfect for learning the hinge — resistance bands provide constant tension to teach proper hip hinge mechanics while building posterior chain strength

⚡ Quick Reference

Aspect	Details
Pattern	Hinge (Posterior Chain)
Primary Muscles	Glutes, Hamstrings, Erectors
Secondary Muscles	Core, Lats
Equipment	Resistance Band
Difficulty	⭐ Beginner
Priority	🟡 Supplementary

Movement Summary

🎯 Setup

Starting Position

Band placement: Stand on middle of band with both feet
Band position: Pull band over shoulders/upper traps (or hold at chest)
Stance: Feet shoulder-width apart, toes forward or slightly out
Feet: Flat on ground, weight in mid-foot
Knees: Soft bend (10-20°), NOT locked
Chest: Up and proud, shoulders back
Core: Braced, ribs down
Band tension: Should have slight tension even at standing position

Band Setup Options

Setup	How	When to Use
Over Shoulders	Band draped over upper traps/neck	Most common, simulates barbell
Held at Chest	Hold band at chest height	Easier, less neck pressure
Double Band	Two bands for more resistance	When single band is too easy

Setup Cue

"Stand on the band, pull it over your shoulders like suspenders, chest up — you should feel light tension even standing tall"

🔄 Execution

The Movement

🔝 Starting Position
⬇️ Hip Hinge
⏸️ Bottom Position
⬆️ Hip Drive

What's happening: Standing tall with band under feet, over shoulders

Band under mid-foot
Band over shoulders/upper traps
Feet shoulder-width apart
Knees soft (slight bend)
Chest up, core braced
Slight band tension already present

Feel: Band pulling you forward slightly, posterior chain engaged and ready

Key Cues

Primary Cues

"Hips back, not down" — push your butt back like closing a car door
"Fight the band" — resist the pull forward
"Chest stays up" — don't let the band pull you into a rounded back
"Squeeze glutes to stand" — drive hips forward hard

Tempo Guide

Goal	Tempo	Example
Learning Pattern	3-2-2-0	3s down, 2s pause, 2s up
Hypertrophy	3-1-2-0	3s down, 1s pause, 2s up
Endurance	2-0-1-0	2s down, no pause, 1s up

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Glutes	Hip extension — driving hips forward to stand	`████████░░` 75%
Hamstrings	Hip extension — assisting glutes, resisting stretch	`███████░░░` 70%
Erectors	Maintains spinal position against band tension	`███████░░░` 70%

Secondary Muscles

Muscle	Action	Activation
Core	Braces torso against forward pull of band	`██████░░░░` 55%
Lats	Helps maintain torso position	`█████░░░░░` 50%

Stabilizers

Muscle	Role
Upper Back	Keeps shoulders retracted, band in position
Traps	Stabilizes band on shoulders/neck area

Unique Benefit

Bands provide accommodating resistance — tension increases as you hinge deeper, teaching you to maintain position under increasing load. Perfect for learning proper form before progressing to barbells.

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Rounding lower back	Spine flexes under band tension	Injury risk, teaches bad pattern	Brace harder, reduce depth
Knees locking out	Legs completely straight	Excessive hamstring stress	Maintain soft bend
Squatting instead of hinging	Knees bend too much	Misses posterior chain emphasis	Hips back, knees stable
Band too loose	No tension at start	No resistance, ineffective	Step wider on band or use stronger band
Band pulling head forward	Neck flexes	Neck strain, poor posture	Keep chest up, pull shoulders back

Most Common Error

Letting the band pull you into a rounded back — the band wants to pull you forward and down. You must actively fight this by keeping your chest up and core braced.

Self-Check Checklist

Band has tension even at standing position
Hips push back, not down
Knees stay soft, same angle throughout
Lower back stays neutral, no rounding
Chest stays up throughout movement
Full hip extension at top (standing tall)

🔀 Variations

By Band Setup

Single Band
Advanced Options

Variation	How	When to Use
Over Shoulders	Band over traps/neck	Standard setup, simulates barbell
Held at Chest	Hold band at chest	Easier, less neck pressure
In Hands	Hold ends of band	Full control of tension

Variation	How	Emphasis
Double Band	Two bands for more resistance	When single is too easy
Band + Barbell	Band and barbell together	Advanced overload
Pause Reps	Pause 3-5 seconds at bottom	Time under tension

By Stance

Target	Variation	Change
More Hamstrings	Narrow stance	Feet closer together
More Glutes	Wide stance	Feet wider apart
Balanced	Shoulder-width	Standard setup

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Notes
Learning Pattern	3-4	10-15	45-60s	Focus on form
Hypertrophy	3-4	15-20	45-60s	Feel the stretch
Endurance	2-3	20-30+	30-45s	Higher volume

Workout Placement

Program Type	Placement	Rationale
Beginner program	Primary hinge	Learning the pattern
Home workout	Main posterior chain	When no barbell available
Warm-up	Activation	Before heavy hinging/deadlifts
Rehabilitation	Primary exercise	Low-impact posterior chain work

Progression Scheme

How to Progress

Start with light band. When you can do 3x20 with perfect form, either use a stronger band OR progress to dumbbell/barbell good mornings.

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Bodyweight Good Morning	First time learning pattern
PVC Pipe Good Morning	Need something to hold for position cues

Progressions (Harder)

Exercise	When Ready
Dumbbell Good Morning	Banded version is too easy
Barbell Good Morning	Ready for heavier loads
RDL (Romanian Deadlift)	Want to add more weight

Similar Exercises

Alternative	When to Use
Romanian Deadlift	Have access to barbells
Good Morning	Standard barbell version
Stiff-Leg Deadlift	More hamstring focus

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Lower back issues	Load on spine in hinged position	Use very light band, reduce depth
Tight hamstrings	Can't maintain neutral spine	Reduce depth, work on mobility
Neck sensitivity	Band pressure on neck	Hold band at chest instead

Stop Immediately If

Sharp pain in lower back
Pain radiating down legs
Inability to maintain neutral spine
Dizziness or lightheadedness

Safety Tips

Start with lightest band available
Master bodyweight pattern first
Band should NOT snap back — maintain tension throughout
Don't let band pull you into bad positions
Video yourself to check for lower back rounding

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion/extension	High hip flexion ROM	🟢 Low-Moderate
Knee	Soft bend maintained	Minimal	🟢 Low
Spine	Neutral position maintained	N/A	🟢 Low

Perfect for Beginners

Band resistance is much easier on the joints than barbell loads while still teaching proper mechanics and building strength.

❓ Common Questions

What resistance band should I use?

Start with a light resistance band (usually the thinnest one available). You want to feel resistance, but it shouldn't pull you out of position. You can always progress to heavier bands.

Where exactly should the band go on my body?

Most commonly over your upper traps/shoulders (like where a barbell would sit for squats). If this is uncomfortable on your neck, you can hold the band at chest height instead.

How low should I hinge?

Lower until your torso is parallel to the floor OR until you can no longer maintain a neutral spine — whichever comes first. Don't sacrifice form for depth.

Is this enough to build muscle?

It's great for learning the pattern and building initial strength, but eventually you'll want to progress to heavier loads (dumbbells or barbells) for significant muscle growth.

Can I do this every day?

Yes, with light resistance. Many people use this as a daily warm-up or mobility drill. Just don't go to failure every day.

📚 Sources

Biomechanics & Technique:

ExRx.net — Tier C
Starting Strength — Tier B

Programming:

NSCA Essentials — Tier A
Athletic Body in Balance (Gray Cook) — Tier B

For Mo

When to recommend this exercise:

User is learning the hip hinge pattern for the first time
User has no barbell access
User is rehabbing from lower back injury (with clearance)
User wants a low-impact posterior chain exercise
User needs a warm-up before heavy deadlifts or squats

Who should NOT do this exercise:

Acute lower back injury without medical clearance → Wait for recovery
Hamstring tear → Wait for recovery
Anyone who cannot maintain neutral spine even with bodyweight → Work on mobility first

Key coaching cues to emphasize:

"Push your hips back like closing a car door with your butt"
"Keep your chest proud — don't let the band pull you forward"
"Soft knees, the same bend throughout — this isn't a squat"

Common issues to watch for in user feedback:

"I feel it in my lower back" → Check for rounding, reduce depth, lighter band
"The band keeps slipping" → Adjust foot position, step wider on band
"I don't feel my glutes" → Cue to squeeze glutes hard at top, drive hips forward
"Band hurts my neck" → Have them hold band at chest instead

Programming guidance:

For beginners: 3-4 sets of 10-15 reps, 3x/week
For warm-up: 2 sets of 15-20 reps before heavy lifts
Progress when: Can do 3x20 with perfect form
Next step: Dumbbell good morning or barbell good morning

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Band Setup Options​

🔄 Execution​

The Movement​

Key Cues​

Tempo Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Band Setup​

By Stance​

📊 Programming​

Rep Ranges by Goal​

Workout Placement​

Progression Scheme​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Similar Exercises​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Safety Tips​

🦴 Joints Involved​

❓ Common Questions​

📚 Sources​